Workout Routine

Free

Hypertrophy, 3day, intermediate

by powerdudu

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Week 1 - push Week 2 - pull Week 3 - legs

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

(1)W1D1

Smith machine bench press, 15

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
130 sec
2
75% 1RM
115 lbs
8
130 sec
3
75% 1RM
115 lbs
8
130 sec
4
75% 1RM
115 lbs
8
130 sec

Smith machine bench press, 15

4×8

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

machine fly

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lateral raise

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

lat pulldown

3×12

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

leg extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

skull crushers

3×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated incline curl

3×10

(2)W1D2

Smith machine bench press, 30

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
9
130 sec
2
75% 1RM
115 lbs
9
130 sec
3
75% 1RM
115 lbs
9
130 sec
4
75% 1RM
115 lbs
9
130 sec

Smith machine bench press, 30

4×9

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

cable crossover

3×12

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lateral raise

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

seated cable row

3×12

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

lunge

3×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

hammer curl

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

tricep pushdown

4×10

(3)W1D3

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec

incline bench press

2×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec

bench press

2×10

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

cable crossover

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lateral raise

3×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
70% 1RM
31 lbs
12
100 sec
3
70% 1RM
31 lbs
12
100 sec

lat pulldown

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

leg extension

3×20

curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
100 sec
2
70% 1RM
105 lbs
10
100 sec
3
70% 1RM
105 lbs
10
100 sec

curl

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

skull crushers

4×12

(4)W2D1

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec
4
–
–
8
150 sec

neutral grip pull up

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec

seated cable row

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

seated incline curl

4×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

hammer curl

2×15

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
13
100 sec
2
70% 1RM
18 lbs
13
100 sec

bench press

2×13

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec
3
–
–
20
90 sec

leg extension

3×20

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

face pull

3×15

(5)W2D2

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec
4
75% 1RM
34 lbs
10
120 sec

lat pulldown

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
14
100 sec
2
65% 1RM
29 lbs
14
100 sec
3
65% 1RM
29 lbs
14
100 sec

seated cable row

3×14

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
75% 1RM
115 lbs
8
120 sec
4
75% 1RM
115 lbs
8
120 sec

curl

4×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

hammer curl

2×15

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
13
100 sec
2
70% 1RM
18 lbs
13
100 sec

incline bench press

2×13

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

machine fly

2×15

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

lunge

3×12

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

skull crushers

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

face pull

3×15

(6)W2D3

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
150 sec
2
–
–
8
150 sec
3
–
–
8
150 sec

neutral grip pull up

3×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
120 sec
2
75% 1RM
34 lbs
10
120 sec
3
75% 1RM
34 lbs
10
120 sec

seated cable row

3×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated incline curl

3×10

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

hammer curl

2×15

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
13
100 sec
2
70% 1RM
18 lbs
13
100 sec

bench press

2×13

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

machine fly

2×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg curl

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

face pull

3×15

(7)W3D1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
150 sec
2
75% 1RM
115 lbs
8
150 sec
3
75% 1RM
115 lbs
8
150 sec
4
75% 1RM
115 lbs
8
150 sec

squat

4×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg extension

3×15

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

leg curl

4×12

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
10
120 sec
2
70% 1RM
31 lbs
10
120 sec
3
70% 1RM
31 lbs
10
120 sec
4
70% 1RM
31 lbs
10
120 sec

lat pulldown

4×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec

bench press

2×10

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

machine fly

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec

curl

2×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

tricep pushdown

2×12

leg adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg adduction

3×15

(8)W3D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
6
150 sec
2
80% 1RM
120 lbs
6
150 sec
3
80% 1RM
120 lbs
6
150 sec
4
80% 1RM
120 lbs
6
150 sec

deadlift

4×6

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

lunge

2×12

Glute bridge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Glute bridge

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
11
120 sec
2
70% 1RM
105 lbs
11
120 sec
3
70% 1RM
105 lbs
11
120 sec

incline bench press

3×11

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

machine fly

2×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
120 sec
2
75% 1RM
34 lbs
8
120 sec
3
75% 1RM
34 lbs
8
120 sec

seated cable row

3×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hammer curl

3×12

leg adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

leg adduction

3×15

(9)W3D3

leg press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
11
150 sec
2
70% 1RM
75 lbs
11
150 sec
3
70% 1RM
75 lbs
11
150 sec
4
70% 1RM
75 lbs
11
150 sec

leg press

4×11

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

romanian deadlift

4×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
90 sec
2
–
–
20
90 sec

leg extension

2×20

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec

incline bench press

2×10

machine fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

machine fly

2×15

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec

overhead press

2×8

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
9
120 sec
2
75% 1RM
34 lbs
9
120 sec
3
75% 1RM
34 lbs
9
120 sec

lat pulldown

3×9

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

tricep pushdown

2×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated incline curl

3×10

leg adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

leg adduction

3×15